Category: Richmond, VA

  • how’s YOUR prostate?!

    A few SOJ HIM’s rucked 2.75 miles around w lovely paved trail loops of Rockwood Park discussing everything from chainsaws to prostates. Solid work gents! Yours AYE! ~DTH

  • The Hardest Wood

    Rock&Roll is an AWESOME AO and has some of the best PAX in SOJ. It’s been a while but the double Q standing blank yesterday was too much of a temptation to pass up on. A 1 hour “Morning Wood” ruck preceded the following high intensity fat burning madness. We’re all better for it! 

    The THANG: 

    WARMERAMA: 

    • Welcome & Disclaimer
    • Classic Rock beats turned UP 🎸
    • Mosey to circle up on the BBall court
    • Variable Warm-up Reps IC

    COP #1:

    • Mosey to the playground and partner up for a DORA
    • x100 Derkins
    • x200 Box Jumps
    • x300 American Hammers (2-ct)

    WHEEL OF DEATH:

    • Brief stop at the wheel for PAX to take turns cliffhanger planking on the rail while other PAX hold ankles and walk them around

    COP #2: 

    • Mosey to the Snack Shack for WALLORAMA
    • Hip Slappers x10 IC
    • Hoedown’s x20 IC
    • Donkey Kicks x20 count
    • Heel Slappers x20 IC
    • Dirty Hookups x20 IC
    • Chicken Peckers x10 IC
    • Donkey Kicks x20 count
    • Mohammed Ali’s x20 IC
    • ..maybe more…

    COP #3:

    • Mosey down on the BBall Field and partner up for CATCH ME IF YOU CAN
    • Round 1:  P1 Bear Crawls, P2 does x5 Burpees then runs to catch up and switch.
    • Round 2: P1 Lunges, P2 does x10 WWII’s then runs to catch up and switch.
    • Round 3: P1 Single-leg Hops, P2 does x10 Merkins then runs to catch up and switch.
    • After each round of the bases the PAX world Plank for the SIX.

    COP #4:

    • Circle up on the soft turf and do a thousand reps of variable exercises to the beat of THUNDERSTRUCK

    Mosey BTTF:

    • En Route stop on the perfect putting grass of the new outfield for POLAR BEARS (…don’t let Handshake see these spaces or it’ll be Pencil Rolls for the full hour)

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Truly great to be back at Rockwood with these guys. Love the space and potential for SO many options. Went with high rep fat-burning cardio today, and interesting discussion followed COT discussing the physiology of how alcohol causes fat buildup, which drinks are better/worse, and whether there should be an F3 standard for a certain number of reps or miles per drink. Discussion to be continued! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • OTB Bon Iron F3-Flyer Ruck TBD
    • July 4th Convergence 0700 at Grid Iron
    • 7/10 Poker Night at DTH’s
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:

    https://event.freedom-ops.fit/gte-74)

  • 18 sweaty ball sacks

    White Deer and Whitesnake co-led this group of Gridiron idiots. White Deer started and led us on the gridiron with some warmups and proved he could do standard SSH. He then had to grab his ball sack so Whitesnake took over.

    Whitesnake introduced a pyramid scheme. Everybody was interested. Suckers. Started with 1 burpee, 2 merkins and 3 squats. Worked our way up to 7 burpees, 14 merkins and 21 squats and then back down. I broke this up as we worked our way to the tennis courts. (total 49 burpees, 98 merkins, 147 squats).

    At the tennis courts, White Deer’s 8 balls fell out of the sack and a game of dodgeball ensued. If you get hit or your ball is caught, you have to run down a couple courts and do 5 burpees and then you can get back in. Tater and Gypsy opted out to be declared capitains and had the privledge of covering the penalty burpees (if they wanted to)to help their teammates. That only helped team Tater. And at some point, Tater joined the battle and Attila took over as burpee cover. Gypsy did some abs, collected balls and laughed at us.

    The game was never ending so the 5 burpee penalty was increased to 10. And eventually team Tater was the winner. Yay!

    We moseyed back to the bball court for White Deer to show the one thing besides talking that he is great at: bear crawls. He led the width of one court and back and then gave out burpees and then we two full courts widths. White Deer then took us to the poles for 2 round of 25 poll smokers and 20 curtsey squats.

    We then moseyed back to the football field field for some Mary and stretching.

    Nice to have a downrange guest in Shinnecock (aka Shiney Cock). We covered 1.3 miles today with no reported injuries and closed out with a very moving prayer about testicles. Great attendance at Coffeteria following the workout.

    Don’t forget, July 4th Convergece at Gridiron. Sign up on slack to help or reach out to Pinto.

  • It’s Not a Throople

    Four tri-curious guys showed up for a three-way.

    Here’s what transpired:

    Senor Frog

    • Slaughter Starter w Merkins x 20
    • Mosey down love hill to the bottom
    • COP – Merkins, Wide Merkins, Chuck Norris Merkins, Diamond Docks, American Civil Wars, Copperhead Squats, Flutter Kicks, Other Stuff, and One Burpee x 5ish

    Handshake

    Mosey to the Pipe (Imagine That)

    • P1 – Clockwise Loop
    • P2 – HRMs, Squats, WWIIs, APDs, LBCs
    • Repeato the Pipe x 4

    EF Hutton

    Mosey over to near the bottom of Bermuda Triangle

    • Beast Loader – Bear Crawl, Gorilla Shuffle, Duck Walk, Injured Bear L/R, Alligator Crawl, Bunny Hops, Murder Bunny, Polar Bear

    Mosey to front of Carillon

    Mary

    • American Hammers
    • Heels to Heaven

    Mosey back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    Two throuples launched, somehow Blank Space found us to make seven.  Lot of jokes about moms, Ace and Gary, Handshake’s calendar shoot, and of course Senor Frog being Senor Frog.  Missed a few of you out there today.  Stay loose and sexy.

    ANNOUNCEMENTS

    Convergence next Saturday – HC to Pinto on Slack

    Summer Tour – WDog, Twin Team, GridIron Convergence

  • Shagadelic Baby…

    A total of 16 arrived at Mary to run, bike and walk….

    Welcome to our FNG Shaggy, a rising senior at the Naval Academy…As far as I know he is our first pax member with ties to a seriously legit military institution.

    Route involved running west on Patterson with various cutovers back to Grove depending on distance. Paxton/Ampthill loop was included.

    Saab abides

  • Where the F*** is this place?!?

    Note to self, the map for Loco Motion on the F3RVA page is wrong. Loco Motion is at a different location, and no it’s not closer….

    6 men, 2 locals, and 4 Summer Touridians gathered for a Beaver Q. Beaver’s hopes were dashed when YHC rolled in bearing the Ghost Flag.

    For the sake of time all YHC will say is that we did various exercises and it was a good time. We are thankful to have Beaver and Choo Choo carrying the F3 Banner in the Eastern Frontier.

    Announcements – Summer Tour continues next week. July 4th Convergence at 0700 at Gridiron.

    Beaver now has the Ghost Flag. Looking forward to seeing where it appears next.

  • A Man, A Bike, and A Block

    Had to modify the AO today because Futon’s wife is out of town. Some of us ran up a hill with blocks, others rode a bike, one walked down, and another appeared mid-way through warmups.

    Grabbed blocks, headed to Nancy’s house for a triple check. Runner sandbag lunges, P1 donkey claps + freddy mercury, P2 squat thrusters + curls.

    Dora down Willowmore. Runner to end of block and back. 50 8 count Shazams, 100 sandbag squats, 150 chest press.

    Gather up at Heist’s house for some coffee and cream.

    Great work everyone, we pushed a little harder than normal this week, now rest up and let’s get ready for the holiday weekend coming up!

    Prayers for Cookies friend. 7/4 Convergence @ GRIDIRON

  • Not So Lonely

    The regulars were out of commission.  For today, one was not so lonely.

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • Penguins
      • APD
    • One man Dora with
      • 100 merkins
      • 200 side crunches
      • 300 LBC
    • 1.5 mile ruck walk
    • COT with YHC grateful for a peaceful morning

    Not much sleep last night so the chance to ruck was welcomed.  Back to the PAX and Gridiron tomorrow.

    God is good all of the time!

    Attila

  • Next Circus Upgrade: Beer for My Horses

    A record 30 PAX went to the Circus, the latest stop on the summer tour.

    The THANG:

    Imperial Walkers, Hammer Dances, Power Dances, Dirty Birds, Merkins, Scorpion Kicks, LBCs IC. Upright APDs were left to the fartsacking Hornydo and Gomer.

    Mosey to the back for a Triple Check: Clean and Press, Swings, Rifle Carry + Farmer Carry.

    Mosey to the benches for another Triple Check: Left Leg Step Ups, Right Leg Step Ups, 10 Incline Merkins on the curb.

    Mosey to the field for 11s: Sit and Press and American Hammers with a Waiter Carry in between. PAX completed about half before heading back to the flag.

    COT – Summer tour continues- see Slack for details. Attila took us out.

    NMS:

    YHC had (not fully-formed) ideas for Triple Checks where a single PAX would use their partner’s KBs, but when asked how many teams had 4? The answer: 3. The PAX nor YHC knew for sure until Numberama that we had an even 30.

    Thanks to Gypsy for the PSA about leaving divots on the band field. We can’t have (more) clarinetists battling ankle injuries.

    Thanks to Whitesnake, there was just enough coffee, just enough coffee cake, plenty of whiskey for the men, and no beer for the horses.

    And words cannot express my gratitude for nearly 11 years with the F3 RVA PAX. All the SEC fans, football curious, and football incurious are welcome to visit us in Oklahoma.

    Joey Chestnut and YHC are traveling most of July, with a chance of posting in RVA on July 9th and July 26th (or so) before we move out – in case you see us and are wondering what the heck we are doing here. Also, we plan to visit.

    So then, it’s not goodbye, but see you later – hopefully Sooner rather than later 👌

  • Love Hills & Lavender Vanilla

    A majestic orange sherbet sunrise welcomed 18 gloom crusaders to The Forge for a memorable DTH beatdown – none were left behind, all took ground in the endless battle against the flesh. 

    The THANG: 

    WARMERAMA: 

    • Mosey lap with variable movements and circle up
    • Welcome & Disclaimer
    • Warm-up Reps IC concluding with the ever-exhaustive 8-count DR.W’s

    COP #1:

    • Mosey to the bottom of Love Hill for a classic Lindsey
    • 10–>30 Prom Dates at the bottom
    • 30–>10 LBC’s at the top
    • Run up/down hill with rep counts changing by 5 on each end until numbers inverted

    COP #2: 

    • Bernie back to the top of Love Hill
    • Mosey across Forrest Hill into the Stratford Hills neighborhood, and down around to DTH’s house
    • Circle up in plank in the new car port (Snuff making his grand entrance known by smacking every steel upright with loud gonging sounds, and Last Call caught caressing the lush broom finish of the concrete pad)
    • Sable, L Woods, and Machismo provided the planking PAX a perfect sound off of the F3 Mission, Credo, and 5 Core Principles

    COP #3:

    • Mosey out to Stratford Road’s extremely steep Love Hill and form up at the bottom for another Hills&Abbs Lindsey
    • 10–>30 Flutters (2-ct) at the bottom
    • 30–>10 Hammers (2-ct) at the top

    Mosey Stratford/Forrest BTTF

    FINAL COP:

    • Partner up for BURN OUT BARROWS
    • Each PAX gets wheelbarrowed by his partner as far as physically possible along the straightaway, then switch
    • Mosey BTTF and circle up

    COT:

    • Counterama # 18 !!!
    • Namerama
    • Announcerama (see Below)
    • Prayer – Gratefulness Theme
    • Pull-up Challenge! (Currently at 25)

    NMS:  The hills and core reps proved a satisfying burner this morning, with plenty of opportunities for the large PAX to enjoy mumble chatter. Heisenberg’s highlighter yellow shirt ensured all PAX remained visible while running roads off campus, and Snuff brought a delightful “Lavender Vanilla” coffee for the PAX to sip amid deep conversation following the workout. Wonderful to see this AO continue to grow and YHC is honored to provide you men with the kind of whooping you all richly deserve. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • OTB Bon Iron F3-Flyer Ruck TBD
    • July 4th Convergence 0700 at Grid Iron
    • 7/10 Poker Night at DTH’s
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:

    https://event.freedom-ops.fit/gte-74)